Close Menu
Days To Fitness
    Facebook X (Twitter) Instagram
    • Blog
    • Newsletters
    • About
    • Contact
    Days To Fitness
    • The Best
      • Choosing the Best Blender for Smoothies
      • Best Superfood Powder
      • Best Meal Replacement Shakes for Weight Loss
      • The Best Protein Bar for You
      • The Best Blender for You
    • 21 Day Fix
    • Recipes
    • Workout Plans
      • 21 Day Fix
      • 21 Day Fix Extreme
      • P90X3 Complete
      • Home Workout Routines
    • Eating Healthy
      • No-Sugar Days Diet
      • Meal Replacement Diets
      • Healthy Protein Bars
      • The Easy Low Carb Diet
    • Motivation
    • Resources
    Days To Fitness
    You are at:Home»Meal Replacement Shakes»Meal Replacement shakes vs Protein shakes
    meal replacement shakes vs protein shakes

    Meal Replacement shakes vs Protein shakes

    7
    By Sarah on February 2, 2016 Meal Replacement Shakes, Protein Shakes

    Meal replacement shakes and protein shakes are often confused. Because of this, many people consume the wrong kind of shake for their goals. Needless to say, making this mistake can prevent weight loss, prevent muscle gain, and even cause fat gain!

    What’s your goal ?

    Looking to lose weight ? Scroll to Meal Replacement Shakes section, and learn why it’s an effective way to lose weight.

    Looking to gain muscle ? Scroll to Protein Shakes section and find way it the right solution to you.

    1. Meal replacement shakes 

    Meal replacement shakes are designed to help you achieve weight loss. You drink one or two shakes per day in place of your normal meal to control your food intake easily and simply. While you can replace several meals per day with a shake, I think that two or even one shake per day works fine. In fact, to lose weight, I only replaced my breakfast with a shake.

    What a meal replacement shake should contain

    Meal replacement shakes are typically low in calories – around 300 or less. They also have several other important characteristics: ( in detail, the 10 most important ingredients a meal replacement shake for weight loss must have)

    Protein – important for making you feel fuller for longer, increasing your metabolism, and maintaining your muscles

    Low carbs – too many carbs can make weight loss very hard which is why most good meal replacement shakes limit carbs to maximize fat burning. This also helps to keep the calories down

    Very low/no sugar – added sugar would cause your blood glucose and insulin levels to spike which will inhibit fat burning. All good meal replacement shakes are very low or even free from sugar

    Contain fiber – fiber keeps you feeling fuller longer and is also important for digestive health. A good meal replacement shake should contain around five grams of fiber per servings

    Vitamins and minerals – a weight loss diet should still be a healthy diet and so a good weight loss shake should contain vitamins and minerals. Vitamins and minerals don’t contain any calories but are essential for your health. They are also important antioxidants

    Healthy fats – many people are wrongly scared of fats but they are actually very important for your health. Any good meal replacement shake should contain some healthy fats such as olive oil, coconut oil or fish oil

    Added extras – some meal replacement shakes may also contain added extras such as probiotics to keep your digestive system healthy

    Meal replacement shakes take the pain out of losing weight. Many diets require you to completely rewrite your diet plan – from breakfast to dinner. This is not always practical – especially if you have no time for cooking or shopping for groceries.

    In essence, meal replacements are a healthy meal in a glass. You can blend your own from any number of recipes (homemade  meal replacement shakes) that you can find or buy pre-prepared meal replacement shakes such as my top 3 personal recommendations: IdealShake, RAW Organic Meal or Vega One All-in-One Nutritional Shake (my reviews and details at best meal replacement shakes for weight loss).

    Swapping out one or two meals per day is not only an easy way to lose weight, it saves you having to cook special fat-fighting meals and are generally very cost effective. You can usually consume your meal replacement shake anywhere you like which means there is no reason not to be able to stick to a meal replacement diet.

    Meal replacement diets are a great, easy, simple way to lose weight – just chose one of two meals per day and replace them with a meal replacement shake. Follow my “How to Lose weight with meal replacement shakes” plan to organize your diet and star to lose weight.

    Looking for meal replacement shakes recipes ? I’ve shared some more here.

    breakfast replacement shakes recipes for weight loss by days to fitness
    Coffee Shake as breakfast replacement shake
    Banana and Pineapple breakfast shake
    Ginger Fighter breakfast replacement shake for weight loss

    Protein shakes

    Protein shakes, unlike meal replacement shakes, are not designed for weight loss but for muscle gain. When you exercise, your muscles are broken down a little – a process called catabolism. To repair this damage and build the muscles back bigger and stronger, protein is required. Most experts agree that you need around one gram of protein per pound of bodyweight or about two grams per kilogram.

    Getting enough protein per day can be tough unless you are able to eat meat, fish, eggs, chicken or dairy at each and every meal of the day – all six of them! Even then, it’s still not easy.

    Protein shakes make it easier to get enough protein into your diet as they are easy to drink and require no preparation other than mixing with water and then chugging down. There are several types of protein shake you can get:

    Whey protein – made from dairy so high in protein but also contain lactose which many people are allergic to (my selection of the best whey protein).

    Caseinate – also made from dairy, caseinate is a slow-releasing protein ideal for nighttime use (top caseinate protein) 

    Egg protein – a good source of protein but not a very nice tasting shake (best egg protein available on the market)

    Soya protein – good for vegetarians but not a very good source of protein compared to whey (best 2 soya protein)

    Hemp protein – better than soya and also good for vegetarians however can be expensive (best hemp protein selection)

    Pea and rice protein – another expensive option but ideal for vegetarians (pea and rice protein)

    Beef isolate protein – a new development in protein powders. Doesn’t taste beefy but is unsuitable for vegetarians

    Don’t know what is the best protein for you ? Read our “Choosing the best protein powder” guide.

    Protein shake timing

    To maximize muscle growth and recovery from exercise, you need to consume protein throughout the day. If “real” food is not possible, a protein shake is an ideal alternative.

    As well as providing a much-needed protein shot, protein shakes are also ideal for immediately before, during and after workouts – especially strength training.

    Before a workout, a protein shake will minimize muscle break down during training

    During a workout, protein shakes will help start the repair process

    After a workout your protein shake will help speed up recovery.

    Protein shakes generally contain very little else other than protein and a typical serving provides anywhere between 15 to 30 grams or more of protein. You can add other things to your protein shake to give it more calories such as fruit, peanut butter, or coconut oil, but this turns an almost pure protein shake into a weight gainer or meal replacement shake. Most protein powders are designed to be mixed with just a little water or milk to keep the emphasis on protein. Find my tasty, high on fiber and healthy protein shakes recipes here.

    protein shakes recipes by days to fitness banana protein shake Strawberry shortcake protein shake Chocolate almond mocha power

    Do you NEED a protein shake?

    If you are exercising hard and trying to build muscle, a protein shake may be useful – especially if you are training hard with weights and struggle to eat enough protein per day. If, however, you do mostly cardio and/or already eat a lot of high-protein food, you probably don’t need a protein shake too unless it’s part of a meal replacement for fat loss.

    Conclusion

    Now you know the difference between meal replacement shakes and protein shakes you should have no problem choosing the right one for your goals. And no matter what it is you are trying to achieve, it is important to remember that the occasional meal replacement or protein shake won’t have miraculous effects on your progress if the rest of your habits are not healthy.

    Instead, you need to use them regularly and combine them with a generally healthy lifestyle. Small changes, such as drinking more water, exercising regularly, eating plenty of vegetables, and walking more can go a very long way to making you fit and healthy, and adding the right kind of shake can help get you the results you want.

    Opt In Image
    Subscribe to my Newsletter
    Get Your Free Copy of The Meal Shakes Book

    My weight loss plan using Meal Replacement Shakes

    15 Meal Replacement Shakes Recipes

    Available in 2 Formats: PDF and iBooks

     

    One email per week, exclusive content, no ads, and, of course, you can unsubscribe anytime you want.

    meal replacement shakes protein shakes
    Previous ArticleSpirulina Green Smoothie
    Next Article The 5 Most Common Weight Loss Mistakes
    Sarah
    • Website

    Hi, my name is Sarah and I’m so happy that you’re here! I've shared my story here

    Related Posts

    Best Meal Replacement Shakes for Weight Loss

    How to lose weight with Meal replacement Shakes

    Why I love meal replacement shakes

    7 Comments

    1. Ashley on September 22, 2016 8:01 pm

      Hi, great article! I have the Raw chocolate protein powder, but I don’t work out everyday, about 3 days a week, sometimes less. I’m wondering if I can get the RAW Meal and drink that for breakfast on days I don’t work out, and then drink my RAW protein after I workout on the days I do go to the gym? I’m trying to lose a little weight.

      Reply
      • Sarah on October 12, 2016 9:25 am

        Hi Ashley,

        Thanks for your comment. Based on my experience, a meal replacement shake for breakfast combined with healthy snacks and healthy meals will help you to lose weight. First time starting meal replacement shakes, I would recommend doing it 2 or 3 times per week, giving time to your body to get used to the shakes. So, you are considering 2 or 3 times a week replace your breakfast with a Raw Meal Shake, I would say that’s a very good way to start. Regarding protein, it all depends how much protein you have on your workout days. If you feel you need to add protein to your diet on those days, continue with your protein shake. Hope I’ve helped you. Have a great day.

        Reply
    2. frabel on April 18, 2017 6:57 pm

      will this meal replacement can be consider a replacement for the snack between meals or it will be to much

      or what you would recommend for between meals

      also if i start weigh lifting in the gym can i also drink my regular protein shake before or after work out if i already drinking meal replacement in the morning and the night

      Reply
      • Sarah on April 20, 2017 1:12 pm

        Hi, thanks for your comment.
        In between meals I would recommend a protein bar, as it contains less calories when compared to a meal replacement shake (more about the differences on my article “Protein Bars Vs Meal Replacement Shakes“. You can buy protein bars or do your own protein bars, more and recipes at homemade protein bars vs commercial protein bars. I’ve shared my favorite protein bars and help you to find the one that better suits your needs at The Best Protein Bar for You

        Regarding protein shake. If you are looking to build muscle, protein is important but most certainly the meal replacement shake you are drinking should have around 30 grams (per scoop or per 2 scoops depending on the product). Plus if you drink another one at night you have another 30 grams of protein, so in total 60 grams per day. I don’t know your weight or your goals to build muscle but, and not knowing all that data, I would say that 60 grams per day is enough. In my article “Beginner’s Guide to Protein Powder” there’s a table with how much protein a person should have per day, depending, of course, on the weight, the type of exercise and the goals.

        Hope I’ve answered your question. Have a great day and good luck with your goals !

        Reply
    3. Belinda on October 17, 2017 7:35 pm

      Hi , What if the person goals are to loose weight and gain muscle/tighten up?

      Would they use the two combine ? i.e. Meal replacement shake for one meal and protein shake after the gym?

      How would that work. And i mean

      Reply
      • Sarah on November 13, 2017 12:34 pm

        Hi Belinda,

        Thanks for your comment. Meal replacement shakes are designed to replace a meal providing all your body needs but with way less calories. By reducing your calorie intake you lose weight. Protein shakes deliver the protein your body needs to build muscle. If you want to lose weight and build muscle: I would recommend, replace your breakfast with a shake and after/before your workout have a protein shake. Have a great day.

        Reply
        • Kerry on March 10, 2019 7:05 pm

          Sarah, this article was fantastic and just what I needed to help make some nutritional decisions. I am a 50 year old male that is looking to lose weight. I am only 5.5 and weigh about 195lbs. I have been exercising at the gym, not lifting weights, and feeling really good. The problem is I over eat. The meal replacement is what i would like to try. Would you have a few inexpensive recommendations on the best product to try.

          Thank you, Kerry

          Reply
    Leave A Reply Cancel Reply

    ideal shape meal replacement shake
    Guides
    February 2, 2023

    How to lose weight with Meal replacement Shakes

    October 19, 2018

    Nutrition Guide – What, When and How Much to Eat 

    October 11, 2018

    How to Lose Belly Fat – The Complete Guide

    August 10, 2018

    Running Guide for Beginners 

    July 4, 2018

    Walking for Health – Workout Included

    September 21, 2017

    Inversion Therapy

    April 27, 2017

    Slow Cooking – Quick Start

    February 4, 2017

    Days to Yoga Bliss – A Yoga for Beginners Guide

    September 8, 2016

    My Superfoods – My Superfood Guide

    August 1, 2016

    Nutrition Facts – A Practical Guide About Nutrition 

    July 27, 2016

    Welcome to 20 No-Sugar Days Diet

    July 16, 2016

    What Are Carbs ? A Beginner’s Carbs Guide

    December 5, 2015

    Start your Smoothie Experience

    September 4, 2015

    Beginner’s Guide to Protein Powder

    • Popular
    August 18, 2015

    21 Day Fix Eating Plan

    July 27, 2016

    Welcome to 20 No-Sugar Days Diet

    April 4, 2015

    Shakeology alternatives

    August 10, 2015

    Get Your Copy of Days to Fitness Recipe Book

    March 15, 2023

    Best Meal Replacement Shakes for Weight Loss

    April 3, 2015

    3 Approved Breakfast Recipes for 21 Day Fix

    Subscribe to Our Newsletter
    One Email Every Friday

    1 Article + 2 Healthy Recipes

    Lose Weight and Boost Your Well-being

    Days To Fitness
    Subscribe to Our Newsletter
    One Email Every Friday

    1 Article + 2 Healthy Recipes

    Lose Weight and Boost Your Well-being

    Copyright ©2018 Days to Fitness | Affiliate Disclosure | Privacy Policy | Designed by Plus Attitude|Newsletters

    Type above and press Enter to search. Press Esc to cancel.